Bulgur Bean Burgers

Satisfy vegetarians and meat-eaters alike with these healthful, Middle Eastern-style Bulgur Bean Burgers. No one will miss the beef when black beans and spices are providing first-class flavor.

Total Time: 0:40

Prep: 0:20

Cook: 0:20

Level:
Easy

Serves:
4

Ingredients

1 c. water

Salt and ground black pepper

½ c. bulgur

1 can reduced-sodium black beans

1 container plain low-fat yogurt

¼ tsp. ground allspice

¼ tsp. ground cinnamon

¼ tsp. ground cumin

¼ c. mint leaves

Nonstick cooking spray

1 small shredded Kirby (pickling) cucumber

4 whole wheat hamburger buns

4 Lettuce leaves

1 medium tomato

Directions

In 1-quart saucepan, heat water and 1/2 teaspoon salt to boiling over high heat. Stir in bulgur. Reduce heat to low; cover and simmer 10 to 12 minutes or until water is absorbed.

Meanwhile, in large bowl, with potato masher or fork, mash beans with 2 tablespoons yogurt until almost smooth. Stir in bulgur, allspice, cinnamon, cumin, and half of mint until combined. With lightly floured hands, shape bean mixture into four 3-inch-round patties. Spray both sides of each patty lightly with nonstick cooking spray.

Heat nonstick 12-inch skillet over medium heat until hot. Add burgers and cook 8 minutes or until lightly browned and heated through, turning them over once.